HOME WORKOUT Metcon (Time) Run Intervals 1.5km Run 3’ Rest x 3-4
Author Archives: Excelsior
HOME WORKOUT Warm-up Warm Up 3x 15/15 Hip Raises 10/10 Split Squats 5/5 Single Leg Broad Jump Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 45" Wall Sit 16 Reverse Lunges 6 Jumping Lunges WOD 15’ AMRAP 10 Burpees 10 Front Squats 10 HSPU / HRPU 10 Snatches
HOME WORKOUT Warm-up Warm Up 3x 20 Flutter Kicks 20 Scissor Kicks 20 Hip Raises Metcon (AMRAP – Rounds) Strength Every 2’30" x 4 45" Hollow Hold 15 Hollow Rocks 10 V-Ups WOD 4x 3’ ON / 1’ OFF 20 Lateral Hops 15 Hang Cleans / Ktb Swing 10 S2OH
HOME WORKOUT Warm-up Warm Up 3x 20 Scissor Jacks 15 Sit Ups 10 Russian Baby Makers Metcon (AMRAP – Rounds) WOD 30’ EMOM (30" ON / 30" OFF) a) DU / Jumping Jacks b) Russian Twists c) Mountain Climbers d) Lateral Plank (15"/15") e) Thrusters
HOME WORKOUT Warm-up Warm Up 3x 20 Shoulder Taps 10 Prone Snow Angel 5 Cat Cow Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 45" Tall Plank 10 Push Ups 20 Floor Press (lightweight) WOD 15’ Ladder 2-6-8-10… G2OH Dual Hops S2OH V-Ups
HOME WORKOUT Warm-up Warm Up 3x 20 Superman 10 Russian Baby Makers 5 Kneeling to Standing Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 45" Wall Sit 15 Front Squat 5 Vertical Jump WOD 10’ AMRAP 10-20-30-40… Lunges 15 Burpees Extra 2x 10/10 Squat Reaches 10/10 Single Leg Hip Raises
HOME WORKOUT Warm-up Warm Up 30’ Walking Metcon (AMRAP – Rounds) 20’ EMOM (30" ON / 30" OFF) a) Shuttle Run b) Broad Jump c) DU / Jumping Jacks d) Burpees
HOME WORKOUT Metcon (Time) Run Intervals 1km Run 30" Rest 500m Run 30" Rest 250m Run 2’30" Rest x 3
HOME WORKOUT Warm-up 3x 15/15 Hip Raises 10/10 Split Squats 5/5 Single Leg Broad Jump Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 30" Wall Sit 10 Reverse Lunges 10 Jumping Lunges WOD 15’ AMRAP 20 Sprawl 20 Air Squats 20 Sprawl 20 Push Ups
HOME WORKOUT Warm-up 3x 20"/20" Side Plank 20 Plank Toe Touches 20 Alt. Superman Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 30" Hollow Rocks 10 Hollow Rocks 10 V-Ups WOD 4x 3’ ON / 1’ OFF 10 Hang Cleans 14 Mountain Climbers 30 Jumping Jacks / DU